WOD: Thursday, April 22nd, 2021 (Burpee Day 81)

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Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Glute/Hamstring Bridges – 10 SLOW Reps w/ Pause at top
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Plank On Hands 

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Workout: 2 Parts

Part A – 12 Min AMRAP 

  • (12/9) Calorie Row/Bike/Runner 
  • 6 Hang Power Cleans (125/90)
  • 6 Burpees Over Bar 

-Rest 2 Minutes-

Part B – Strength OR Endurance Option 

Strength Option

  • 6 Minutes to establish a 1 Rep Max Power Clean

OR 

Endurance Option 

For Time 

  • (20/16) Calorie Row/Bike/Runner
  • 10 Burpees Over Bar 
  • (20/16) Calorie Row/Bike/Runner

*2 Scores – One for Part A and either a weight for Part B OR a Time for Part B 

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Cardio Option: 2 Parts

Part A – 12 Min AMRAP 

  • (12/9) Calorie Row/Bike/Runner 
  • 12 Russian KB Swings (24k/16k)
  • 6 Burpees Over Bar 

-Rest 2 Minutes-

Part B – For Time 

  • (20/16) Calorie Row/Bike/Runner
  • 10 Burpees Over Bar 
  • (20/16) Calorie Row/Bike/Runner

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Core: 5 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings